What To Serve When Everyone is Low Carb

October, 2003

Is the phrase “pass the potatoes, please” becoming extinct in your house?" With so many people on Atkins, South Beach and The Zone, chances are good that you will be cooking for some low carb dieters during the holidays. And, if you plan on serving traditional sides -- mashed potatoes, sweet potatoe pie, cornbread stuffing, and glazed carrots -- the dieters at your table may be limited to the meat and cranberry sauce. Here are some ideas on what to serve when everyone is “low carb”.

Almost every diet allows for salad. Mesclun greens, tomatoes, onions and cucumbers tossed in a vinaigrette is simple, fresh and low in calories. For extra flavor, sprinkle on crumbled cheese and bacon bits.

Want a more challenging first course" Try the grilled portobello with goat cheese salad featured in this article. Reduce your prep time for this recipe by using grilled mushrooms from Sunset’s Deli. Chef Ken Chaffin reminds us that, “A lot of our Deli items are low carb -- like the steamed vegetable salad and the broccoli salad.”

Sides like white potatoes, rice and rolls are usually off limits for dieters but there are other alternatives. Ken suggests, “Winter squash like acorn, buttercup or spaghetti make hearty dishes. And, they’re versatile to cook with.” Green beans and eggplant also lend themselves to many variations. You can saute chopped green pepper and onion in olive oil. Then add a chopped tomato and green beans and season with basil and rosemary for a scrumptious Spanish style dish.

Pumpkin pie is one traditional food that is not off limits for low carb dieters. Try the low card recipe here - it’s straight from Atkins. On low carb diets in general, Chef Ken acknowledges that, “people get in the habit of eating too many carbs and then they aren’t burning fat properly. Any time you do something in moderation you’re better off.”

Grilled Portobello with Goat Cheese and Greens
4 medium portabella mushrooms
2 cloves garlic, minced or pressed
1 shallot, minced
1 teaspoon chopped basil
1 teaspoon chopped Italian parsley
1 teaspoon chopped rosemary
1 teaspoon chopped thyme
¼ pound goat cheese
1 tablespoon creme fraiche
1 tablespoon cream cheese
salt and pepper to taste

Salad
¼ cup olive oil
¼ cup balsamic vinegar
2 cups baby greens or mesclun

Preparing the Portobella Mushrooms
Mix together half the oil, vinegar garlic, shallots and herbs. Remove stems from mushroom caps and marinate in this mixture for one hour. Combine remaining herbs, garlic, goat cheese, crème fraiche and cream cheese. Place cheese mixture onto a cookie sheet sheet. Remove a mushroom caps from the marinade and season with salt and pepper. Grill mushroom until tender. Place cheese in a pre-heated 425°F oven and bake until soft.

Combine remaining olive oil and balsamic vinegar to make a vinaigrette. Add shallots in equal portions and toss with greens.

Remove cheese from cookie sheet and place ¼ in the center of each serving plate. Place mushroom cap on top of cheese and top with a small portion of the salad. Serves 4

Spaghetti Squash with Vegetables and Mozarella
A dieter’s dream, a four-ounce serving of spaghetti squash has only 37 calories. This recipe is seasonal, easy to serve and a great alternative to potatoes.

1 spaghetti squash, cooked by your favorite method and separated into strands
1 lg. yellow onion, diced
1 green bell pepper, chopped
1 red bell pepper, chopped
2 T olive oil
1 can (28 oz.) crushed tomatoes
3-5 cloves garlic, minced
1 tsp. basil
½ tsp. oregano
1 C grated mozzarella cheese
½ C grated Parmesan cheese

Preheat oven to 375 F. Mix the cheese together, set aside.

Heat olive oil in a skillet and add the onion, pepper and garlic. Sauté over medium heat for about 5 minutes. Add crushed tomatoes and basil. Simmer uncovered for about 15 minutes. Mix squash well with the cooked vegetables and put half in the bottom of a large (13 x 9 inch) baking dish. Top with half the cheese mixture, followed by the other half of the squash mixture, then the rest of the cheese. Bake for 30 minutes or until cheese is bubbly and slightly browned. Let cool 10-15 minutes before serving. Serves 6-8 .

Pumpkin Pie
Filling:
2 eggs
15 oz. can pumpkin
6 pkgs. Splenda
¼ teaspoon salt
1 teaspoon cinnamon
1 teaspoon nutmeg
1 teaspoon ground ginger
1 teaspoon cloves
1 cup heavy cream

Crust:
6 tablesppons ground pecans
2 tablespoons butter
1 pkg. Splenda

Mix crust ingredients and spread over bottom of pie tin.

Mix the filling ingredients together in the order listed. Pour into pie pan, and bake at 375 for 40-45 minutes, until set. Let the pie cool, and then top with whipped cream. Serves: 8

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